It's ridiculously easy to make high-protein, gluten-free, and vegan lentil wraps or tortillas at home! While you only need 2 ingredients, there are so many ways to customize the fillings and flavors.
Jump to:
Lentil Wraps
If you're looking for a healthy and delicious alternative to regular flour tortillas, you must try these lentil wraps!
And the best part is they are simple to make. Just like these quinoa wraps, You really need just 2 ingredients, but I like to elevate them by adding vegetables and seasonings for an extra boost of flavor and nutrition.
What do they taste like? They have a mild flavor with a subtle hint of earthiness that even my "learning to like lentils" husband approves of.
Whether you are in need of a quick lunch or want a kid-friendly dinner, these soft and pliable red lentil wraps are perfect for burritos, tacos, various other wraps, and much more!
And if you have a little one, these high-protein lentil wraps make for an amazing finger food for babies and toddlers. They are also a delicious iron-rich food for babies.
Ingredients
- Dried Red lentils - Use split red lentils for best results. I don't recommend using green or brown lentils. Here's the ultimate guide to lentils for babies.
- Water - be sure to use room temperature water
- Optional - spinach and seasoning(s) of choice. Refer to the "variations" section below.
Step-by-Step Instructions
Add red lentils and warm water to a blender. Soak for at least 4 hours at room temperature. The lentils will expand and soak up most of the water. There's no need to drain the lentils.
Optional - add spinach and seasoning of choice and blend until smooth.
Heat a non-stick pan over medium heat. Spray with a small amount of olive or avocado oil. Pour about ½ cup of the lentil batter into the pan. Quickly, using a spoon or the bottom of a measuring cup, spread the batter as thin as you can in a circular motion without breaking it. Do not spread using the tilt method.
Cook for about 2-3 minutes on one side. Flip and cook for an additional 1-2 minutes. Transfer to a plate and repeat with the remaining batter.
Variations
While you can keep the wraps simple with just lentils, try adding some of these flavor and nutrition boosters right before blending.
- Herbs and spices - ½ to 1 teaspoon of garlic powder, onion powder, cumin, curry powder, garam masala, oregano, Italian seasoning, chili powder, etc.
- Vegetables - up to ½ cup of spinach, beetroot, carrots, zucchini (be sure to squeeze out as excess water)
Tips for Success
- You will need a high-speed blender to get the batter ultra smooth. Food processor will not work.
- Most red lentils you'll find at the grocery store are split lentils. But if you're only able to find whole red lentils, I recommend increasing the soaking time to at least 6 hours.
- Don't strive for perfection - Just like with pancakes, the first wrap probably won't turn out right. Your wraps may not be perfectly circular and that's ok. Homemade wraps are meant to be rustic any way :).
- However, if your batter keeps breaking, lowering the heat will help. You can fill holes with extra batter.
- Pile the wraps on a plate as you cook them. This will create steam and help make the wraps softer and more pliable.
Serving Suggestions
Enjoy these red lentil tortillas the same way you would regular store bought tortillas.
Spread it:
- Hummus - try this beet hummus or broccoli hummus
- Mashed avocado
- Yogurt
- Cream cheese (try this tofu cream cheese!)
- Pesto - ricotta pesto, beet pesto, zucchini pesto
- Sugar-free pizza sauce
- Thai peanut sauce
Fill it:
- Sliced avocado
- Cheese
- Scrambled eggs
- Tofu
- Chicken
- Salmon
- Shrimp
- Vegetables - cucumber, tomatoes, sweet potato, bell peppers, lettuce, roasted or sauteed vegetables
You can also serve the wraps as a dipper for curries and soups
Equipment
You must use a non-stick pan to make these gluten-free tortillas. And if you are in the market for a high-quality, nontoxic pan or cookware set, I highly recommend checking out my favorites from Caraway.
Their cookware is made of aluminum and coated in ceramic enamel rather than teflon. And the bottoms and handles are stainless steel.
The pan heats up quickly and have really even heat distribution. They are durable, highly functional, ridiculously easy to clean, and absolutely gorgeous.
Storage
Transfer the wraps to an airtight container and keep in the refrigerator for 3-4 days. You can also freeze for up to 3 months, although the texture will change slightly once thawed. Thaw in the refrigerator overnight.
Frequently Asked Questions
Transfer to a microwave-safe plate, cover with a damp paper towel and microwave for 30 seconds or so. It's best to reheat one tortilla at a time.
Red lentils are an excellent plant-based source of protein and packed with dietary fiber, promoting healthy digestion and supporting gut health. They are also a great source of folate and iron (the most important nutrient for babies), and essential minerals like magnesium and phosphorous, which are crucial for maintaining strong and healthy bones.
Lentils also contain polyphenols that have antioxidant and anti-inflammatory properties.
You can introduce as soon as they are ready for solids, usually around 6 months. The texture is soft and you can spread some purees, hummus, mashed avocado, ricotta, etc. on top to make it even softer. This will also help make every bite count when not much is consumed.
Cut into big pieces so your baby can grab with their palms. Bigger pieces are also safer for young babies. Here's the ultimate guide to serving finger foods to babies.
I recommend serving with a vitamin C rich food to help enhance the absorption of plant-based iron.
Both are delicious but they have some key differences. Dosa is primarily made from a batter consisting of rice and urad dal (black gram lentils) and is more crepe-like, whereas these lentil wraps are made with just lentils and are thicker.
More Lentil Recipes
Lentil Wraps
Equipment
Ingredients
- 1 cup dried red lentils, rinsed and drained
- 2 cups water or broth
Optional
- A handful of baby spinach
- ½-1 teaspoon Seasoning of choice (I used garlic powder)
Instructions
- Add red lentils and warm water to a blender. Soak for at least 4 hours at room temperature. The lentils will expand and soak up most of the water. There's no need to drain the lentils.
- Optional - add spinach and seasoning of choice and blend until smooth.
- Heat a non-stick pan over medium heat. Spray with a small amount of olive or avocado oil. Pour about ½ cup of the lentil batter into the pan. Quickly, using a spoon or the bottom of a measuring cup, spread the batter as thin as you can in a circular motion without breaking it. Do not spread using the tilt method.
- Cook for about 2-3 minutes. Flip and cook for an additional 1-2 minutes. Transfer to a plate and repeat with the remaining batter.
Notes
- However, if your batter keeps breaking, lowering the heat will help. You can fill holes with extra batter.
- Pile the wraps on a plate as you cook them. This will create steam and help make the wraps softer and more pliable.
Stacy says
Hello!
Do you need to wash the lentils before soaking them?
Min says
Yes, I'd give it a quick rinse
Mamiyah says
Can I make the batter and refrigerate to make next day?
Thanks
Min says
Hi! You can although you will probably have to add a bit more water as the mixture will thicken
LAXMI says
Omg! This is awesome! Love love love it. So easy and healthy, thank you
Min says
SO happy to hear that you love these too!
Ambre says
Hi! Is it ok to use dry green lentils instead of red?
Min says
Believe it will but I suggest soaking for longer.
Danna says
Will using canned lentils work with this recipe?
Min says
Hi no you'll need to use dry lentils for this